The increased appetite of cold winter days slows down with an increase in heat as the summer steps in. Food choices are always linked to climate change. Like winter woolen clothes get replaced by cotton clothes in summer, diet should also be changed to light, easily digestible, hydrating yet nutritious.
With an increase in atmospheric temperatures, the body starts feeling tired, dehydrated, and often low on energy even with minimal work.
High heat can cause slow digestion and decrease in appetite, resulting in gastrointestinal disorders like food poisoning, diarrhea, vomiting, bloating, and acidity, if summer specific food choices are not followed.
Exposure to high temperatures can affect human health negatively, both physically and mentally. 1, 2
Heat related diseases also include electrolyte imbalance, cardiovascular disease, kidney diseases (specifically kidney stones), respiratory disease, mental health issues, and infectious diseases. 2, 3
According to the WHO (World Health Organisation), the body’s inability to regulate internal temperature and eliminate heat gain during hot and humid weather increases the risk of heat exhaustion and heat stroke. 4
In such conditions, taking food that helps to reduce internal body temperature and staying in an external atmosphere which protects one from extreme heat, both are equally important.
While in most of the Indian cities the temperature range exceeds beyond 40°C, “drinking only water to stay hydrated will not work but may be harmful sometimes because excess water without electrolytes can cause hyponatremia (abnormally low levels of sodium in blood) and its many consequences.” said Dr. Krunal Pancholi, MD (Emergency Medicine), who works as an associate professor at Government Medical College of Vadodara, Gujrat.
The most important thing in summer is to replenish lost salt and water in the body.
Dr. Krunal Kumar Pancholi, MD (Emergency Medicine), Associate Professor, Government Medical College and SSG Hospital, Vadodara
“The strategy of replenishing water, sugar and electrolytes will keep the core temperature of the body under control and prevent sunstroke.” added Dr. Krunal.
Here are 15 best foods and drinks to beat the summer heat, provide hydration, energy, and help fight common heat-related health problems. The best part is that most of them are easily available in Indian markets during summer.
Watermelon:
As the name suggests, it is a melon(fruit) with 92% of water and low calories.
It is rich in vitamins A and C, antioxidants, and also electrolytes like potassium and magnesium.
It is an excellent source of hydration and helps to keep the body cool naturally.
It can be eaten as a fruit plate or in juice form, depending on individual choices. In any form, it is advisable to consume it fresh.
Cucumber:
It contains around 96% water which makes it the best hydrating fruit.
It is also rich in vitamin K and provides Vitamin C, potassium, and antioxidants.
Easily available all year round.
Eat it raw in a salad form or mix with curd to make a delicious raita, a perfect summer food.
Citrus Fruits (Lemon, Oranges and Sweet Lime):
These fruits are rich in vitamin C, antioxidants, and fibers.
Juices made from lemon, orange, and sweet lime help to refresh the body, provide energy, and also aid in immunity.
Fruit juices with added salt are the best, like simple lime juice and orange juice to combat the summer heat.
Dr. Krunal Kumar Pancholi, MD (Emergency Medicine), Associate Professor, Government Medical College and SSG Hospital, Vadodara
“Electrolytes will be easily absorbed if given with sugar (naturally present in many fruits)” added Dr. Krunal.
Leafy Greens and Vegetables:
Leafy greens like spinach, lettuce along with water rich vegetables like bottle guard, ridge guard, radish, okra (bhindi), and tomatoes are best suited to stay healthy during hot months.
Packed with minerals, these vegetables provide hydration and electrolytes.
To gain maximum nutritional benefits along with cooling effects, only slightly sauté these vegetables or eat in salad form.
Light, home-cooked meals with seasonal fruits, vegetables, and adequate hydration are generally better suited for this season.
Dr. Aashirwad Pawar, MBBS, Certified Diabetologist, Diabetologist and Diabetic Educator, Sai Ashirwad Hospital, Mumbai
Curd (Yogurt) and Buttermilk:
Creamy curd and its liquid form buttermilk (Chhaas), both are natural probiotics which help in digestion and provide cooling effects.
Fresh curd can be taken in plain form, by making vegetable raita, or with rice.
Buttermilk, with its high-water content and low calories, is easier to digest than curd.
It may help support digestion and hydration in some individuals.
That is the reason in many regions of India buttermilk is served with lunch and also distributed in some social gatherings as a refreshing drink during hot days.
Have it plain or add some mint, ginger, cumin powder and a pinch of salt to add a flavour and health benefits.
Coconut Water:
Being rich in electrolytes, it helps to restore the electrolytes lost from the body through sweating in summer.
Adequate hydration, including fluids such as coconut water, may support kidney health. 3 5
It is a natural energy booster and also provides cooling effects to the body.
Sugarcane Juice:
Packed with electrolytes this naturally sweet drink provides hydration and energy, thus helps to fight the fatigue caused by high heat.
This cooling beverage helps in reducing acidity and also has diuretic properties which makes it a beneficial summer drink.
Mint:
These tiny leaves with high menthol give cooling and soothing effects when added to summer drinks like lemonade (Nimbu Shikanji), raw mango juice (Aam Panna) and salads.
It helps to relieve bloating and acidity due to its antispasmodic activity.
This herb has proven medicinal benefits.
Onion:
Known as “Poor man’s elixir”, onion has traditionally been used in Indian households as a cooling summer food, though it should not be considered a treatment for heat stroke, which requires immediate medical attention.
It reduces the body heat by increasing sweating, thus helps to beat the summer heat.
Quercetin, an antioxidant found in onion (particularly outer layers of red variant) and sulphur compounds have a major role in fighting the heat stress. 6
Quercetin with its antihistaminic properties help to fight skin rashes and irritations, a common summer problem.
Raw onions in salad form or sauteed ones are more beneficial due to their preserved nutritional values.
In his visit with Medbound Times, Dr. Abhishek Yadav, BAMS, MD (Kayachikitsa Medicine), who is a Founder and Consultant of Aparajita Ayurveda and Panchakarma Clinic, Pune talks about the health benefits of grapes, Bilva Ras and pomegranates in fighting the heat during summer season.
He has been managing chronic and lifestyle disorders through classical Ayurvedic care and modern diagnostics approach.
Grapes (Drākṣā):
They have been praised since the time of Charaka Samhita as a gentle coolant.
Rich in resveratrol and flavonoids, it eases heat stress and soothes aggravated Pitta.
They also help in protecting the skin cells from UV damage and premature aging caused by sun exposure. 7
Hydrating and rejuvenating, it restores what summer depletes.
Bilva Ras (Bael Fruit Juice):
Juice extracted from Bael fruit pulp-a classical summer remedy from Sushruta Samhita tradition.
With tannins and marmelosin, it stabilizes digestion and protects the gut from heat when taken in moderation.
Grounding, light, and restorative it is perfect for Grishma (Summer) balance.
Pomegranate (Dāḍima):
Cherished since Charaka Samhita for balancing summer heat.
Rich in punicalagins and anthocyanins, it cools oxidative stress and gently pacifies Pitta.
Light, digestive, and heart-friendly, a refreshing fruit to stay composed in Grishma.
Raw Mango Juice:
Famous as ‘King of Fruits’, mango is a classical Indian summer food. A juice made from pulp of the raw mango known as Aam Panna is a traditional Indian drink to prevent the effects of sun stroke.
With its astringent effects this tangy Aam panna is a natural cooling beverage with added flavours of cumin and mint.
Talking about ripe mangoes, they should be eaten in moderation, excess of them may aggravate heat and cause bloating.
Sabja (Basil) Seeds:
These black coloured tiny seeds also when soaked in water for a few minutes absorb water and convert to a gel-like structure.
Their body cooling properties reduce the body heat when consumed by adding the soaked seeds to lemonade, mint juices, coconut water, or any other summer drinks.
They also help to reduce the effects of heartburn, acidity, and improve digestion.
Sattu Juice:
Flour made from roasted black gram (chana) is known as “Sattu”.
Sattu drink is made by adding 1-2 spoons of Sattu powder to a glassful of water with some lemon juice, cumin powder, mint leaves/powder, and a pinch of salt.
This hydrating, protein and fiber rich Sattu drink has natural cooling properties and is beneficial for gut health.
Note: The above list includes dietary advice for the general population only. Anyone with a specific health condition, systemic disease or allergic condition must consult an expert doctor for their specific dietary requirements.
See also: Protect Your Oral Health in Summer
What not to eat is as important as what to eat to stay healthy and hydrated during this hot season.
Dr. Aashirwad Pawar, MBBS, Certified Diabetologist and Diabetic Educator, shares his knowledge about foods to avoid during hot weather:
In summer, it’s best to limit deep-fried, spicy, and heavily processed foods, as they can increase internal heat and make digestion sluggish.
Sugary beverages and excess caffeine (tea, coffee) should also be avoided, particularly in individuals with diabetes, as they can worsen dehydration and lead to glycaemic fluctuations.
It is advisable to take freshly prepared fruit juices.
Maintain proper hydration by drinking enough water.
Avoid direct sun exposure during peak heat hours.
Protect the skin from hot sun rays by using caps, hats, dupattas, hand gloves and sunglasses while going outside.
Take cool showers to keep the body clean and refreshing and prevent skin rashes.
Block the intense heat from entering your room by using good quality protective curtains.
Add raitas, salads and buttermilk to lunch which help in digestion as well as reduce the body temperature.
Use fans, coolers and air conditioners indoors to balance the effects of atmospheric heat and prevent the harmful effects of increased temperature.
Light coloured, loose fitting, cotton, and linen clothes are suitable for summer.
During late evening and nighttime when the outside atmosphere is cool, open the windows to improve the air ventilation of the house.
The role of plants and trees in reducing the temperature is well known. Try growing plants in your surroundings. Include indoor plants in your homes, which help to keep the temperature low and also purify the air.
Confusion
Dizziness
Fainting
Body temperature above 40°C
Hot or dry skin
Seizures
These may be warning signs of heat stroke, a medical emergency requiring immediate treatment.
In short, a summer diet should have high water content along with electrolytes and other nutrients. Use of nature based, seasonally available fruits, green leafy vegetables, and foods, and drinks made from them are the best food during hot weather. Instead of eating heavy large meals at a time, small light, and easy to digest foods should be chosen.
What to eat in summer to reduce body heat?
Hydrating fruits like cucumber, watermelon, grapes help to reduce body heat. Fruit juices with added salt are the best, like simple lime juice and orange juice to combat the summer heat.
What to avoid for reducing body heat?
It is best to limit deep-fried, spicy, and heavily processed foods, as they can increase internal heat and make digestion sluggish.
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Thiel J, Seim A, Stephan B, Sedlmayr M, Prochaska E, Henke E. The Spectrum of Heat-Related Diseases - A Meta-Review. Int J Public Health. 2025;70:1608592. Published 2025 Sep 16. doi:10.3389/ijph.2025.1608592
https://www.who.int/news-room/fact-sheets/detail/climate-change-heat-and-health
Wei J, Zhao M, Meng K, et al. The Diuretic Effects of Coconut Water by Suppressing Aquaporin and Renin-Angiotensin-Aldosterone System in Saline-Loaded Rats. Front Nutr. 2022;9:930506. Published 2022 Jun 23. doi:10.3389/fnut.2022.930506
Yang W, Cui M, Lee J, et al. Heat shock protein inhibitor, quercetin, as a novel adjuvant agent to improve radiofrequency ablation-induced tumor destruction and its molecular mechanism. Chin J Cancer Res. 2016;28(1):19-28. doi:10.3978/j.issn.1000-9604.2016.02.06
Ndiaye M, Philippe C, Mukhtar H, Ahmad N. The grape antioxidant resveratrol for skin disorders: promise, prospects, and challenges. Arch Biochem Biophys. 2011;508(2):164-170. doi:10.1016/j.abb.2010.12.030
